Every two minutes, for 12 minutes (6 sets) of:Strict Shoulder Press x 3 reps @ 88-92%(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

Sport of Fitness WOD:

Complete as many rounds and reps as possible in 8 minutes of:2 Ring Dips w/Pause @ 1112(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)4 Ring Dips w/Pause @ 11124 Overhead Reverse Lunges (155/105 – barbell starts on the ground)6 Ring Dips w/Pause @ 11126 Overhead Reverse Lunges (155/105 – barbell starts on the ground)8 Ring Dips w/Pause @ 11128 Overhead Reverse Lunges (155/105 – barbell starts on the ground)…and so on, up the ladder by two reps each round.

Don’t cheat the dips just to get more rounds. Stay strict to the tempo.